How To Reduce Your Fear Of Cancer

It’s all about moderation!

Photo by CDC on Unsplash

My 86-year-old mother-in-law believes in living life to the full. She has a full circle of friends and daily activities. One of her friends used to be a similar character — but not anymore. COVID turned her into an extreme introvert, terrified of the outside world. She became so fearful of all the health warnings, she stopped all her social activities, to a point where her life today, is hardly worth living.

This woman springs to mind today after I came across an article about foods that can cause cancer. In later life, I know it is important to take care of our health. Nutrition and exercise play a big part in determining our life expectancy. But what would our lives be like if we read too much health advice? Would life be worth living?

How your diet can affect your cancer risk

Cancer is a complex disease that can have many different causes. Some of these causes are genetic, meaning they are inherited from your parents. But others are environmental, meaning they are influenced by your lifestyle choices. One of the most important environmental factors that can affect your cancer risk is your diet.

According to research, 80 to 90 percent of malignant tumors are related to external factors, and diet is one of them. What you eat and drink can either protect you from or expose you to carcinogens, which are substances that can damage your DNA and lead to cancer. Some foods and beverages have been shown to increase the risk of certain types of cancer, while others have been shown to lower it.

Foods and beverages that may increase your cancer risk

Some of the foods and beverages that may increase your cancer risk are:

• Processed meats. These are meats that have been preserved by smoking, curing, salting, or adding chemical preservatives. Examples include bacon, ham, sausages, hot dogs, and deli meats.
• Fried foods. These are foods that have been cooked in hot oil or fat. Examples include french fries, potato chips, doughnuts, and fried chicken.
• Overcooked foods. These are foods that have been cooked for too long or at too high temperatures. Examples include charred meat, burnt toast, and roasted nuts.
• Dairy. This includes milk, cheese, yoghurt, butter, and ice cream. Dairy products can contain hormones, antibiotics, and pesticides, which can disrupt your hormonal balance and immune system.
• Sugar and refined carbs. These are foods that have been stripped of their fibre, vitamins, minerals, and phytochemicals. Examples include white bread, white rice, pasta, pastries, candies, and sodas.
• Alcohol. This includes beer, wine, liquor, and mixed drinks. Alcohol can damage your DNA and increase your levels of estrogen, which can increase your risk of breast, liver, mouth, throat, esophagus, and colorectal cancers.

To me, cutting these out feels like giving up everything enjoyable!!! What’s the point of living? I read health information regularly. Sometimes it feels like everything is unhealthy. If I took in every warning, life would feel empty. I don’t want to become scared of living.

I think whenever we hear health warnings about the risks of eating or drinking something that can cause cancer, we must remember one important word — MODERATION.

These warnings do not mean that you should avoid these foods and drinks completely. Moderation is the key. Provided we balance our diet with plenty of fruits, vegetables, whole grains, legumes, nuts, seeds, and spices, which have anti-cancer properties, we can protect our health and carry on enjoying life.

Eating in moderation means consuming the amount of food your body needs to be healthy, without overeating or under-eating. It also means choosing a variety of foods from different food groups and limiting the intake of foods that are high in calories, fat, sugar, salt, or additives. Eating in moderation can help you maintain a healthy weight, prevent chronic diseases, and enjoy your food without feeling guilty or deprived.

Foods and beverages that may lower your cancer risk

Some of the foods and beverages that may lower your cancer risk are:

• Fruits and vegetables. These are foods that are rich in fibre, vitamins, minerals, antioxidants, and phytochemicals. Examples include apples, bananas, berries, broccoli, carrots, kale, spinach, tomatoes, and peppers.
• Whole grains and legumes. These are foods that are rich in fibre, complex carbs, protein, and phytochemicals. Examples include oats, barley, quinoa, brown rice, beans, lentils, peas, and soy.
• Nuts and seeds. These are foods that are rich in healthy fats, protein, fibre, and phytochemicals. Examples include almonds, walnuts, pistachios, sunflower seeds, pumpkin seeds, and flax seeds.
• Spices and herbs. These are foods that are rich in antioxidants, anti-inflammatory, and anti-microbial compounds. Examples include turmeric, ginger, garlic, cinnamon, rosemary, thyme, and basil.
• Green tea. This is a beverage that is rich in catechins, which are a type of antioxidant.

Conclusion

I think we should read healthy eating articles like this carefully. Many of us seem too quick to read or hear “red meat increases cancer risk”, and cut it out completely. But on careful inspection, that’s not what the nutritionists are saying. The higher-risk food and beverages are things we should reduce our intake. That doesn’t mean cutting out altogether. We just need to make sure we balance our diet with healthier foods like fresh fruit and vegetables.

My mother-in-law is one of several older adults I know who regularly enjoy meat, dairy, sweets, and alcohol. I am in my 60s now and hope to enjoy good health for years to come. Part of that enjoyment should come from continuing to enjoy my food — all of it — just in moderation.

Let’s not become scared of advice.